Friday, August 8

Rope Climbs…

 

 

5 am
5 am

 

6 am #1
6 am #1

 

6 am #2
6 am #2

 

Nice work everyone!!!

We also saw A TON of PR’s on the Squat Snatch!!! Keep pushing yourselves!!!! You are all doing such amazing work!!

 

A few competitions are coming up… don’t forget to sign up! Any questions, just ask us!!!!! (That is what we are here for).

 

 

DON’T FORGET TO WRITE YOUR GOAL(S) ON THE GOAL BOARD!!!!!!!!!

We will be working hard at these!!!!!

 

 

 

Friday, August 8

 

 

Warmup:

 

500m Row

Hammie stretch on rig

Banded Ankle

Banded Wrist

Anything else you need!!!

 

 

Strength:

 

Deadlift

1×5 @ 85% of 1RM

 

 

Skill:

 

Kip Work

 

 

WOD:

 

FT

8 DL (135/95)

7 Power Clean (135/95)

6 Shoulder to OH (135/95)

8 HRPU

7 Ring Rows

6 Jumping Pull-ups/Pull-ups

6 DL

5 Power Clean

4 Shoulder to OH

6 HRPU

5 Ring Rows

4 Jumping Pull-ups/Pull-ups

4 DL

3 Power Clean

2 Shoulder to OH

4 HRPU

3 Ring Rows

2 Jumping Pull-ups/Pull-ups